This is another extremely intense training program so you must always monitor recovery between sessions. Some people may choose to only employ the FST-7 principle in one of their workouts for a particularly lagging muscle group, while others may try it through all workouts during the week.
Do expect more soreness from this program than you may have experienced before and be prepared to adjust and adapt your own schedule based on this.
Here's a sample FST-7 program that you could use that applies the principle to all muscle groups. Note that you're best off doing an isolated exercise for your set of 7, which is why the exercises are chosen as such. Take between 60 and seconds of rest on the exercises apart from the exercise where you are to perform seven sets. Here the rest period needs to be shorter and kept around 30 seconds for maximum muscle pump. This set-up is typically performed on a two on, one off schedule and allows you to hit each muscle group twice per week.
The pro to this type of workout program is that it is a good option for beginners weight lifters looking to build mass. Since it still allows enough rest over the entire week and breaks the body up so each workout is slightly less stressful, it's a good place to start. Advanced trainees can also intensify the workout through the total set number, exercise selection, and rest periods used, allowing for increased muscle gains at any level.
Another big advantage to this type of set-up is the fact that it will allow you to include more isolated exercises. If you want to specifically target one of the smaller muscle groups biceps, triceps, lateral deltoid, etc , you can do so more easily.
Because this type of bodybuilding program is so versatile, there really aren't a great deal of cons with it. You can change it around a great deal to meet whatever your individual needs are, making sure you get what you're looking for from your workout program. The one con you may find with this workout is due to the fact that since it is made to be a 4-day program, it should be performed four days of the week.
If you have scheduling conflicts, that may be a problem for you. Even this could be overcome by doing one week of lower, upper, lower training and the next week of upper, lower, upper training—and continually alternating as such. There is an endless amount of exercise-selection choices for this type of workout plan and you should format the program according to how much volume you can handle, any muscle groups you want to focus on and whether you primarily focus on strength or size.
The following sample program is a good combination of compound and isolation exercises. It will target both the strength and size aspects of your fitness level.
Aim to take about one minute of rest between the first group of exercises and then shorten the rest period to seconds for the second. Perform Workout A and Workout B one after each other and then break for a day before moving to Workout C and Workout D to round out your training week. Lastly we come to full-body workouts.
The 5 x 5 program could also be considered a full-body workout program to a degree, since you work almost all the major muscle groups with the three exercises you choose. But, true full-body programs will provide one direct exercise for each muscle group—quads, hamstrings, chest, back and shoulders arms are worked when doing chest and back. In addition to those lifts, you could also throw in a few isolated exercises if you want to hit the smaller muscles individually.
One big pro of this program is again that it can be appropriate for a beginner, provided they use a lower total set number for each exercise and watch the volume. It can certainly be used by advanced individuals as well. Since it has the high-frequency aspect working for it, it typically proves to be successful. There are a number of different combinations you can create a full-body workout with and can utilize different principles within the workout to add variety and keep progressing.
One main con of the full-body workout program is that it's not as good if you're looking to specialize in a certain body part since you have to perform some exercises for each body part in the same session. Typically with specialization workouts you're going to want to dedicate two or three lifts to the body part you're specializing in, making the workout slightly crowded once you fit everything in. For each full-body workout, you'll hit all the major muscle groups while using as many compound exercises as possible to keep overall volume under control.
The few isolation exercises are added toward the end of the workout to help further bring out muscle definition and increase the muscle pump you experience.
Aim to complete the following workouts alternating between them over the course of two to three days per week with at least one day off in between for rest. Take seconds of rest between the sets of the first grouping of exercises and seconds of rest between the sets of the second grouping of exercises. Keep these five different types of workouts in mind as you make the decision which will be the best bodybuilding workout program for you.
Keep in mind that you can and should switch programs after so long to keep experiencing results and avoid a plateau so don't think that once you choose one program, it's written in stone that's the workout program you have to follow for a long period of time. Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada.
View all articles by this author. Barbell back squat. Barbell Bench Press - Medium Grip. Barbell Row. Dumbbell Lateral Raise. Barbell front squat. Seated barbell shoulder press. Barbell Deadlift. View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot. Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
Supersets are very effective for anyone looking to add muscle and get great pumps. As long as the two movements you choose can be performed in close proximity to each other, it will save you time in the gym, as well. Rest for 1 minute after you complete each superset.
Normally, you would need to train for longer than 30 minutes to get an effective workout, but many of us don't have much more than half an hour, and that beats zero. Rest no more than 45 seconds between sets on this program, and you should be out of the gym in time to get on with the rest of your day. This is for anyone wanting to improve endurance or burn a lot of calories at one time.
Circuits are sometimes frowned upon by gym management, but you should need only two pairs of dumbbells and a bench. One pair should be moderate and the other light. Perform all the exercises in a row, take a 3-minute break, and repeat. Machines are effective for isolating muscle groups and maintaining constant tension throughout the range of motion. They also take less of a toll on the joints. Try to keep the rest to seconds. Don't be afraid to go a little heavier on the last set of each exercise.
Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others. The following week you start over on the Monday-version of day 1 and so on. We want to learn the basics, so I'll focus primarily on classic exercises. Once we've mastered these simpler exercises we'll move up to Intermediate territory with a new focus on more complex compound exercises.
At this point, it is more important to learn the form and get the right "feel" for each exercise rather than lifting as heavy as possible. Some exercises, like lat pulls and most shoulder raises, are particularly hard to target the right muscle do the work if you use too much weight. Start easy; pick a weight you can do strict reps with and work your way up when you've got the technique down pat. Keep track of your workouts—jot down your poundage and number of reps in a notepad or designated training log for future reference.
With exercises like lat pull-downs and shoulder raises, it can be particularly hard to make sure the target muscle is doing the work if you use too much weight. Already have a Bodybuilding. Sign In. Don't risk doing a workout improperly!
Avoid injury and keep your form in check with in-depth instructional videos. View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time. To support your new, more active lifestyle, you need to review your daily nutritional intake. There is no one-size-fits-all answer to the "perfect diet", but there are some common guidelines you can use whether you're a skinny teenager or an overweight something. Cut out the junk. Really, this is your single most important step.
Fast food , candy, sugary sodas and other cr p will not only pack enough calories to turn you into the Michelin Man, it also fills you up with empty calories preventing you from getting the nutrition you really need! Increase your protein intake. Muscle is protein, and in order to repair muscles effectively your body needs the building blocks to do so.
Try to get more lean, protein-rich foods like chicken, tuna, lean beef, no-fat milk and tofu into your daily eating habits. If you're like most people, you don't eat enough fruits and vegetables each day. Unless you're big on rough bread or eat bran flakes for breakfast, chances are good you're not getting enough fiber. This is a big mistake, as fiber is a necessity for keeping your digestive system in shape. You need a stomach that can keep up with your new, more intense nutritional needs without acting up, so make it a habit to get some type of fiber with each meal you have except immediately after workouts.
The importance of water cannot be overstated. If you get dehydrated , your ability to function properly drops like a rock.
The negative effects range from sluggishness and fatigue to headache and mental meltdown. Make sure to drink water, not coffee or soda, through the day, even on non-workout days. Many bodybuilders make a gallon of water a day a good goal, but you probably want to adjust that number to your body size, climate and level of activity.
Try to divide your meals into several smaller meals rather than a few big ones. This will help stabilize your blood sugar levels and ensure a continuous flow of nutrients for your body. Avoid carbohydrates late at night. Carbs are your primary source of fuel for workouts, much like gasoline works for your car.
However, unlike a car you can't fill up the tank and have it stay nicely filled until morning. Instead, a big load of carbs before bedtime is more likely to be processed and stored away as body fat since there is no immediate need for the surplus energy.
To continue the car-analogy, this leaves you with a mostly empty tank by morning—but you'll have gained an extra pinch of fat. If you want a late-night snack, go for something entirely or mostly protein, since protein is unlikely to be stored as body fat and has the added advantage of providing extra "building blocks" for the time when your body goes into repair-mode, i. At this point your goals are to clean up your diet and to get in the habit of tracking exactly what goes into you on a daily basis.
We'll dive deeper into strategies for gaining or losing weight in the Intermediate chapter, but let's start with establishing a baseline of sorts for yourself. First off, get a diet log that you can bring along in your daily life. This may be another section of your training log, it can be an app on your phone, or it can be a small notepad that you carry in your back pocket. Either way, you should have a grid with columns for when, what, and calories.
If you want to make it easier for yourself down the road you can also add columns for protein , carbohydrates and fat. Your next step is to start writing down everything you eat through the day.
Keep a close watch on yourself so that you stay honest—if you have a candy bar, write it down immediately so you don't conveniently "forget" later on. Most prepackaged food is easy to track since federal law dictates that they must have nutritional information clearly marked on the packaging. Simply copy down the numbers into your log, but beware!
Manufacturers often try to make their products seem less calorie-dense by using dwarf-sized servings. Adjust the numbers to match your real serving size. In my humble opinion, anyone who honestly considers a pint of juice to be two servings is weird. As for non-prepackaged foods, such as fruits and cooked meals, you can buy a cheap calorie-counting book that should give you an approximation based on weight or volume.
Tracking your eating patterns will help you resist junk food binges, simply because you are now forced to face up to just how many calories each such occasion really adds. Ignorance may be bliss, but ignorance certainly won't help you get ripped.
Further improve your eating habits by adhering to the basic pointers outlined earlier in this section. Simply put; clean up your diet and establish new, healthier eating patterns so that you're ready for the more advanced stuff later.
Here is a basic, clean diet plan for an active weightlifter looking to pack on muscle. Sport supplements can be a great aid in your efforts. Not only can smart use of supplements ensure you get enough of all nutrients you need to function well, you can even give yourself an extra edge in terms of strength , recovery speed and injury prevention. However, navigating the seemingly endless list of supplements with the most fantastic claims can be challenging for experienced bodybuilders and daunting to beginners.
What works? What is just hot air and marketing baloney? And once you have figured out which products actually work, what brand do you pick? Do you go for the bargain from the company you've never heard of and risk getting disappointed, or do you go for the big name brand and get fleeced?
These are all valid questions and will be dealt with in due time, but let's start simple. As a beginner, you only have two real must-haves in terms of supplements. In a perfect world you don't even need that much, but in reality it is very hard to get what you need from regular food alone. This is the most basic—and most important—supplement in your arsenal. Your body needs all its daily vitamins and minerals to function optimally, and unless you spend some serious time planning and preparing every meal of the day while ensuring no nutrients are destroyed through cooking, you need to take a supplement.
It's not very exciting, but if forced to pick only ONE supplement, this should be your choice. The shape you prefer is up to you, but be careful if you go for the hard tablet approach. Some tablets are so hard they do not dissolve fully in your stomach and never give full benefit before they exit your system.
It is wise to test hard tablets by placing them in warm not hot vinegar for 30 minutes or so. If the tablet is dissolved or at least mushy, it's Ok, but if it's still hard as a pebble you may have a dud on your hands. Go with a decently priced option from a reputable company. The important thing to look for is that you all or most of the RDA of all vital minerals and minerals.
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